CrossFit WOD, February 12, 2021

By February 11, 2021No Comments


Daily Mindset
"Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do." – Jocko Willink
As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.
Yet there is a difference between acknowledging the voices, and listening to them.
It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.
When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

[5:00-12:00] 1 Minute Each
High Knees / Butt Kickers (30s each)
Inchworm to Push-ups
Single Unders
Air Squats
PVC Pass Through
PVC Hollow/Arch Hold (30 Seconds Each)
Barbell Snatch Grip Romanian Deadlifts

MOBILITY [12:00-15:00] Pec Stretch on Wall/Rig: 30 Seconds Each Side
Table Top Stretch: 45 Seconds
Overhead Stretch on Wall/Rig: 1 Minute

Teach / Specific Prep
[15-23:00] DOUBLE UNDERS – Elbows Back
• Something we talked about last week, but worth mentioning again, is pulling the elbows back in the set-up position
• This places that hands right where we want them – in front of the hip bones
• Think "elbows back, hands to hips"
Movement Prep
30 Seconds Double Under Practice

• Let’s talk about the elbows in the pull and the finish
• In the Pull: Elbows High and Outside
• In the Lockout: Lockout Beats the Feet

Movement Prep
5 Hang High Pulls
5 Behind the Snatch Grip Neck Push Press
5 Hang Power Snatches

Power Snatch (build to tough set of 3 in 10:00)
Hang Power Snatch (5-6 sets x 3 reps; rest 1:00)

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

• We are testing the waters on some previous open workouts, so have a plan of attack and push the intensity today
• Weight should be light today – But just because the weight is light AND intensity is high today, let’s still keep our snatch mechanics solid…no "grip and rip" today
• Let’s look to keep snatches in 1-2 sets for this short but hot open workout
• The number in each round needs to be something you are "automatic" with. These will most likely be done unbroken each round
• If not quite there, let’s keep each rounds to AMRAP 30s on the jump rope in order to achieve intended stimulus OR modify to singles.
CrossFit Games Open 11.1 and 14.1 (BUILD) (AMRAP – Reps)
AMRAP 10:00
50 single unders
15 Hang Power Snatch (empty barbell)

Extra Open Prep
Metcon (6 Rounds for reps)
Bike Sprints – Lactic capacity
15s at 95% + rest 2:45 x 4-6 sets

terminate sets if power drops

Rest as needed before moving to part B

Metcon (AMRAP – Reps)
AMRAP 7;00 Ladder
Strict Dip ladder: 3-6-9-12…
Between each set 15s chin above bar hold

Score is total number of strict dips completed

At Home Program
Metcon (AMRAP – Reps)
Part A
Single DB OH Lunge; 10 steps each side; rest 1:00

Part B
AMRAP 10:00
30 Double unders
20 alt. DB snatches

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